Many of us in the northern hemisphere are heading off for our summer holidays about now. It’s a time of excitement and anticipation. The rest and relaxation you have been longing for is finally here. It’s been a busy time getting everything in place so you can go away and maybe your meditation routine has slipped a bit in all the rush.
Do you have the idea that while you are on holiday, with all that free time, you can catch up and fit in lots of extra meditation sessions? Sadly, things rarely turn out that way. All the new impressions, the lack of your usual routine and with so many fun things to try out it’s hard to find the time.
However, if you are relaxed about it, it is possible to establish a good meditation routine for your holiday. You just need to be flexible and open to trying some new things.
Take time to just relax and unwind
Here is a shocking statistic I came across recently. Brits take an average of 46 hours and 42 minutes to feel relaxed on holiday, according to a survey of 2,000 people from travel experts Tots to Travel A lot of this must be to do with our ‘always on’ culture. It can be hard to adjust to have lots of free time with no deadlines and demands
So, first of all, give yourself some time to simply unwind, arrive where you are and enjoy the space. Relax.
Don’t set unrealistic goals
It’s very easy to compensate for the lack of a work routine by starting your holiday with a long to-do list for your meditation practice. Maybe you have brought s bunch of books you want to read up on meditation. Or you have decided to do so much meditation every day come what may. With all that free time, it should be easy right?
The trouble is with this kind of goal-setting there is a big chance you will finish up your holiday feeling disappointed that you didn’t accomplish enough. You are really just taking your everyday work attitude to getting things done and applying it to your meditation practice while on holiday.
Instead, try to set small, attainable goals for your meditation and then keep to them. It will be nourishing and encouraging to build on when you get home.
Use any odd moment for your meditation routine
Because you are on holiday and everything is fresh and new, don’t feel you can only meditate sitting on your cushion.Whenever you have a couple of quiet moments, do a short session of meditation. Perhaps you are on the beach looking at the ocean—take a moment to sit. Pause before taking your first sip of your drink, or bite of your ice-cream. If you have the intention it is possible to meditate anytime, anywhere.
Just sit upright, connect with your breathing and then maintain awareness of your breath for a few moments. If you do that several times in a day, you are collecting quite a lot of meditation time. You are also building a new habit which will enable you to be more flexible with your meditation routine when you return home.
Be present for new things
Anyone who practices meditation knows that being present and mindful of where you are and what you are doing is of fundamental importance. Generally being on holiday means experiencing lots of new things. Notice all these new things. Try to be mindful of what is happening in your day. As you see something for the first time, take a moment to really experience it. Don’t just hurry on to the next thing but let yourself be present with it.
Maybe you visit a museum, an historic building, or a local market. Let yourself be there, without thinking about what comes next, or what you might do this evening. Notice the sky above your head, and the people around you. You can use all of your senses to be mindful—so notice the smells, the different languages being spoken and the touch of the ground beneath your feet.
Bring to mind how all the person that you meet during the day want to be happy and to live good lives. They may have different lifestyles to you, but you have this fundamental point in common. Even though we all want happiness, we know that life can be very tricky and challenging things can happen. It’s inevitable that some of the people you meet will be dealing with these challenges right now. Thinking like this can touch our hearts and allow us to empathize with them. Notice how you are drawn to some people but pull away from others. Then remember that we are all in the same boat in terms of dealing with the challenges of life.
Practice gratitude as part of your meditation routine
With all the fun, opportunities and experiences of being on holiday there is plenty of reason to be grateful for being there. Research is showing that actively practicing gratitudehas all kinds of benefits for the person doing it! Generally, people who take time to reflect on what they are grateful for are happier, feel more alive, sleep better and experience more positive emotions.
So, as you go through your day take time to pause and look at what is happening for you. Remember that each experience is a unique moment in your life.
Something that I enjoy doing is reviewing with my partner what we have found special during our day. Maybe over dinner, or before going to bed you can make a cozy time to share with your family and friends.
The chances are that you will spend long stretches of your vacation in nature. That gives you plenty of opportunity for short meditation sessions.
We already mentioned watching the ocean. Considering how the waves rise and fall across the surface of the ocean is a good reminder of how thoughts and emotions rise in our minds.
Looking into the sky helps to bring to mind the unlimited scope and potential of our natural mind. Noticing how the clouds come and go across the sky is just how our thoughts move across our mind if we don’t grasp hold of them.
When you are in place of natural beauty, let the awe and grandeur of what you are seeing bring space into your mind.
Bringing your meditation routine together on holiday
If you can keep your meditation practice at the centre of your attention you can still manage to keep up a strong routine on holiday. By being flexible and allowing yourself to do some different kinds of meditation you will find that there is plenty of time available. Having this kind of ease and flexibility is also a good investment for your meditation routine when you get home. It will help to build the confidence in your practice that will make it reliable.
How to Make Time for Meditation in a Busy Life
If you are interested in developing your meditation practice to really be integrated into your everyday life you might like to try this online course. You can read about it here
Meetings can be dynamic, creative events where plans get moved on and decisions made. They can also be boring, tedious and sometimes feel like a big waste of time. Whatever the case, many of us spend quite a lot of our time in one sort of meeting or another. That gives us plenty of opportunity to ensure that any meeting we are part of is a mindful meeting.
Preparing yourself for a mindful meeting
My sister is in the kind of job where she can have back-to-back meetings all day. Sometimes her boss schedules an extra meeting at the same time as one she already having! It’s all she can do to make sure she has all the documents and information she needs for each meeting, never mind having the luxury of doing a sitting session before one begins.
One thing you can do though is to use the set-up time of the meeting to come back to yourself. There are always a few moments of chatting and settling before a meeting gets going. You can quietly focus on your breath as you sit down and sort through your papers.
Remember your goals
I have been in too many meetings where people just talked for the sake of it, without any real purpose. It helps to be clear for yourself about what you are hoping that the meeting will achieve. Having this in mind will help you to contribute to the meeting in a way that will help it move along in a creative way.
What are your personal goals for the meeting? There are the kinds of meetings where you might have a private goal of not wanting to lose patience, or not wanting to feel put down by another member of the group. No-one else needs to know about these goals. They are for your own growth and development. Gently keep them in mind, not to beat yourself up, but to help you manage the situation as you want to.
It’s very easy to get distracted in a meeting. Maybe you get bored and your mind wanders. Or perhaps you are caught in intense discussion that takes all of your attention. It helps to have something to remind you to be present. I like to take notes by hand in a meeting, so I use my pen as a reminder to be present. Each time I pick it up to write, I remember I am trying to contribute to a mindful meeting.
You could also use each time you take a drink or when a different person speaks. A friend of mine carries a special stone in her pocket to remind her to come back.
See who is in the room
As the meeting gets started take some time to look around and notice who is there and how they are. Remember, that just like you, each person in the room has worries both inside and outside of work—bring to mind any specific problems that you are aware people might be facing. Allow yourself to feel a sense of common humanity with what they are going through—it will really help if things get intense and difficult to remember how much in common, we all share.
As you work through the agenda notice when your attention wanders and you stop being fully present to what is going on. You can use your breath as an anchor of it helps. Simply notice where you can feel your breath entering and leaving your body and rest your attention there for a moment, or two until you feel you are ‘back’. This will help to maintain a mindful meeting.
Keep a look out for when you feel irritation, or frustration rising and recall your scan of the room at the beginning and try to see everyone as simply doing their best. Again, you can use your breath to help you settle.
Be mindful of how much you are speaking and the tone of voice you use. Are you making it easy for people to listen to you and to hear your point, or are you pushing them away with an impatient tone, or hurried explanation?
Listening can be a good mindfulness practice. Rest your attention on what is being said at any given moment. Try to keep your attention there and not let it stray off into thoughts and rumination. By bringing your full attention to what is being said you will find that you get less tired, will stay in closer touch with the progress of the meeting and can contribute more.
Notice when opinions and judgements come into how you are listening. Try to drop them and keep your attention open and receptive. Pay particular attention to how you listen to people in the meeting you do not agree with. It is so easy to mentally dismiss what you think they are going to say before they have even started to speak.
Try to stay aware of your facial expression as you listen. I know my concentrated face can look pretty grim—I don’t mean to, but my expression gets kind of stuck and I need to consciously relax and assume a more neutral, pleasant expression.
What about if things get difficult?
If you feel that the meeting is getting bogged down, you may find it possible to introduce some skilful humour to allow people to relax for a moment and let off steam.
If this feels too risky, doing things like bringing along fruit, or cake can help people relax and be normal together while they enjoy the treat.
Suggesting people simply sit in silence for a moment or two to get things back in perspective can be beneficial also.
I have a story from a workshop I gave years ago that always stays with me. A CEO of a non-profit shared how on one occasion she found herself in a meeting that was becoming acrimonious. She was not a main player at the table and did not see how she could skilfully intervene to turn things around. So, she simply stayed quiet and looked around the room wishing everyone present happiness and well-being. She said that normally she would have left a meeting like that exhausted and unhappy but after this one she felt invigorated.
A few days later she met up with another participant from the same meeting who asked her what she had been doing and commented, ‘I felt the meeting was deteriorating so badly and then I looked over at you and you looked so calm and focused it helped me settle and feel better.’ Just as anger and irritation can pollute the atmosphere of a meeting, self-awareness and kindness are also contagious but in a healthy way.
My partner and I have just got back from a short break in Drenthe, a province in the NE of the Netherlands. It’s a beautiful area and we got to spend lots of time in nature. We were both struck by how relaxed we were when we came home and how well we slept. It reminded me of a recent article reporting on research carried out by researchers at Exeter University in the UK and Uppsala University in Sweden. The study found that people who spend 2 hours a week in nature were ‘significantly more likely’ to report good health and psychological wellbeing.
Perhaps it comes as no surprise that spending time in nature is beneficial for us. The thing is, what about all of us who live in cities and don’t get the chance to be out in nature every weekend? The study points out that you don’t need to get your two hours all in one go. Shorter, frequent doses of nature are also beneficial. It got me thinking about how to maximise the nature we have in the city, so we can really feel the benefit.
1. Start your day with a moment outside
Take a look at your morning routine. Do you have time for a cup of coffee in the garden before you start your day? Where I live in Amsterdam, most people in the city don’t have a garden but they do have a balcony. Dutch people are great balcony gardeners. It can be just wonderful to step out on to your balcony while the city is waking up. The birds make more noise than the traffic and the flowers are fresh from the cool of the morning.
2. Make sure to go out for a bit at lunch-time
Are you caught up with working through your lunch break? Maybe think about taking a short break outside. You don’t have to go far. Just find a spot under a tree, or maybe find an office window with a view. Just a few moments in the calming atmosphere of nature, outside of the busyness of your workplace will be nourishing.
A psychologist colleague of mine recently messaged me to share that she was making time to sit out in the garden in between seeing clients. What a great way to settle and prepare for a session.
3. Look at the stars
For a few years, my partner and I used to go regularly to a small cottage in rural southern France in the summer. The cottage was in a tiny village and by 10 pm most people were in bed. My partner would finish each day with some time on the terrace, just looking at the sky and the stars. He said it was a wonderful thing to just be with the night sky in the quiet.
4. Use the city parks and squares
Although I live in Amsterdam now, I am a Londoner by birth. Both cities have plenty of green areas. London is well-known for its green city squares with lovely, old trees. In Amsterdam there is a deliberate policy of planting as many trees along the streets as possible. I can stand on my balcony and look along a long street of beautiful trees. The Japanese favour forest bathing as a way of increasing your wellbeing. Even if you do not have regular access to a forest, you can get a lot of nourishment from the trees in a city. I find quite joyful to watch the birds flying in and out of the trees. The patterns of the branches against the sky can be dramatic. It helps me keep things in proportion.
5. Bring nature into your home
I came across a lovely article the other day. One of the universities in Amsterdam is opening a plant hotel. The idea is to provide a place where students can leave their plants to be cared for while they are away from the university for the summer. The university recognises the benefit to students’ wellbeing of keeping plants in their rooms and wants to support it.
We have window boxes on every window ledge in our apartment. It feels as if we are surrounded by flowers. When we look outside, we are immediately connected with nature.
Another good idea is to have a bird box by a window to encourage birds to visit. You have the benefit of watching them throughout the year.
If you do have a garden, you might consider re-wilding your lawn. By stopping regular mowing and trimming you can encourage the growth of wild flowers. This in turn will encourage bees. This is already happening along some motorways, where road side meadows are springing up.
6. Look for 5 beautiful things each day
You might like to get into the habit of looking for five beautiful things you can find in nature in your city each day. When we are busy and caught in our routine it is all too easy to miss them. Keep an eye open for a new window box in your neighbourhood, or a newly planted tree.
7. Stay mindful so you don’t miss it
In fact, a key to finding our 2 hours of nature when we live in a city is to be mindful. If we are continuously checking our phone, or always hurrying we will miss a lot. If we can be present to where we are and what we are doing, we will notice so much more. When we notice, it will help us to quieten down. So much of the beauty of nature is in its deep quietness and unhurried rhythms. We will be more deeply nourished by tuning into that.
A while back I was having quite a bit of knee trouble and it was hard to get around. I fly a lot for my work and so I needed to rely on airport assistance for a couple of trips.
Basically, you get put into a wheelchair, or on to a buggy and are zipped through passport control and security at top speed with minimum inconvenience. Unless you feel being delivered like a package to your plane counts as an inconvenience.
Like most of us, I value my independence and was not too keen on having to ask for help. Added to that was the worry that this temporary situation might turn out to be longer lasting than I wanted. All in all, it was a vulnerable time.
Meeting the people whose job is as to provide me with assistance was an eye opener. I came to sort them into one of four groups.
The young people who don’t relate to what is going on with you.
These are generally young people on the first rung of the ladder who just wants to get the job done. They absolutely do not want to spend their time imagining what it must be like to spend any time at all in a wheel chair. It has nothing to do with them and the prospect seems too remote from their own experience.
With this group you just feel vaguely irrelevant.
The more experienced worker who has been assigned to airport assistance temporarily and is enjoying the novelty.
At one point, I spent the half an hour waiting for my gate to come up and my ‘carer’ had to wait with me. She spent the time telling me about the problems she was having with another member of staff making unwanted advances to her. There was an underlying subtle message that I was expected to give back something for the privilege of being driven around the airport. My assistance provider had a captive audience and wanted to make the most of it. I played my part and did my best to listen and give whatever advice I could.
At least I felt like a human being, even if one that was supposed to work for their care.
The expert carer with pride in their work.
Make no mistake, once you sit in the wheelchair you are a captive audience for whatever comes to you. One of my most unnerving encounters was with an airport assistance person who actually took immense pride in his work and tried his very best to give top quality support.
He explained that he preferred to do without the lifts and pulleys that can be used to get people on and off planes and resort to the strength of his own arms. This sounds good but it meant that as we transferred to the airport bus to take us from the ‘plane to the terminal, he tipped my wheelchair almost on its back to get me on to the bus—without using the lift.
At one point I felt quite worried. I could imagine him lifting me bodily into the car that my friend had waiting for me at the airport. In spite of his enthusiasm, or perhaps because of it, I felt like a project rather than a person.
I have met people so solicitous of my feelings that I have felt concerned to reassure them that I am all right and do not expect to have to do this procedure more than a few times.
In some ways, this was the most difficult group to handle. They were so sorry for me and so anxious to get things right. I felt burdened by their concern.
What did I learn from my wheelchair experience?
Overall, the whole experience touched me very much in seeing how natural it is for us to wish to help others. Everyone who helped me as part of this service was kind and polite and many have done more than was asked of them. Happily, I did just need the help for a limited period of time, but it has changed the way I look at other people in similar situations. I hope I can see a bit more deeply.
The main thing that I learnt was that wanting to be a help is not enough. To really help, with no fuss, you need to have the extraordinary skill of being able to put yourself in another person’s shoes—or in this case, wheelchair. It is possible to tell instinctively if someone has cared for a friend or relative with mobility problems because they know how to do this. People with this experience know you have to drop you own ideas of how you think the job needs to be done. Instead you try to imagine what you would need if you were in that position. It’s not easy but those who can do it stand out a mile from the rest.
It’s a pity that the people who do this work do not receive some basic training on mindfulness and empathy skills. They give so much already it would be great for them to have support to know how to do it even more effectively.
Meditation is quite easy to learn and it’s not hard to practice. What can be hard is to make it part of your life. Do you find that there is a lot of stuff that gets in the wayof your meditation?
We are not used to meditating
There is a lot of talk about how mindfulness and meditation are so popular these days. It’s true that things have certainly changed from when I was a child. Nowadays everyone knows what meditation is, or thinks they do. We hear of various famous people who are said to practice meditation. It’s easy to find books, articles, apps and lots of courses on meditation.
This is all great, but it does not change the fact that we are not used to it.
For those of us living in the west, it’s really only in the last fifty or so years that meditation has been available to us. It’s a new addition for most people. It is only beginning to be accepted in certain areas of society—it’s certainly not something that everyone does. You don’t walk down the street and see billboards urging you to meditate. TV shows are not full of people meditating.
When I was a child there was even less talk of meditation. I would have loved to have had lessons in school. My life could have been quite different. Now meditation is beginning to be taught in schools. This is a wonderful development. Our education system is so focused on getting across all the right information. It’s a shame that learning how to work with our minds is just down to us.
Those of us who are meditators support each other through our communities but we are not mainstream. We are still working out how to make meditation part of our lives.
It is not always comfortable to sit with your mind
One result of not being used to meditation is that we can feel some resistance to it. Although we have heard of all the benefitsand we want to try it ourselves, it is not always comfortable. Sitting quietly with your mind is not always easy to do. Timothy Wilson of the University of Virginia led a piece of research into how people react when they are asked to sit quietly without anything to occupy them. People reported feeling uncomfortable. Shockingly, in some cases people went for the option of giving themselves electric shocksjust to have something to do.
Part of our unfamiliarity with meditation means that we are not always sure if we want the benefits that it brings. We want inner peace but secretly worry that it might be boring. When we don’t feel like meditating it can even feel like we don’t really want to let go of our old habits. We like what we are familiar with—even if it causes us problems. Often in workshops I have had long interactions with people who are convinced that their stress is just ‘how things are’ and that there is nothing they can do to change things.
When you have been meditating for a while, your confidence grows in the feeling of stability that it brings. You stop looking for answers and begin to accept the quietening down of the mind as a way of it returning to its natural state.
There never seems to be enough time
On a more practical level, thinking that there is not enough time certainly gets in the way of your meditation. Most people live busy lives juggling work, family and trying to have some fun. We might want to meditate but we don’t know how to fit it in. Trying to do it in the morning means we have to get up too early. When we come home in the evening, we are too tired. Forget trying to do it during the day because things are happening much too fast.
At the risk of being repetitive, a lot of this comes down to not being used to meditation. If you look carefully, there are actually lots of timesfor short meditations during the day. It helps if we can just be quite natural about it. Taking a moment to watch your breath while standing in a queue is like a tiny meditation session. There can be many times like that—stopping at traffic lights, waiting for the bus, when you go to the loo.
You can also use all the ordinary, routine activities that you do every day as mindfulness exercises. Try cleaning your teeth mindfully or taking a shower. When you cook dinner, notice each of your actions and stay present with them. Try not to let your mind wander to what you have to do next.
All these small moments help us to get used to meditation. They make room for meditation in our life and help to make it a habit.
There is so much stuff going on in our minds
Traditional Buddhist teachings on meditation the mind is likened to a wild elephantthat needs to be tamed. Although we might not like to think of our minds being like a wild elephant, we do know that for much of the time we don’t seem to have so much control over where our minds go, or how they behave. In fact, if we are honest, we know that there really is nothing that our mind cannot think about, or how far out it can get.
All this noise in the mind can get in the way of your meditation. It’s not that we don’t want to meditate but our minds are so busy that it can over rule our intention to meditate. That’s why it is important to do regular short sessions. It helps our mind get more used to quietening down.
It’s easy to get discouraged
We hear so much good stuff about meditation that it can be disappointing when we do not see an immediate difference in our experience. Society is geared towards the quick and the instant result. We can see from how we surf the internet how impatient we can get when things don’t open fast enough.
Once we start meditation, we want to get it right. We want to be experts. It is easy to get frustrated at how much our mind wanders.
The thing is that there is no such thing as a bad meditation. Every time we meditate we are managing to create new neural pathwaysin our brain that will help us to make mediation a habit. Research is showing that changes can be found in the brain after practicing meditation for just eight weeks. We can learn to be patient with our wandering mind. Each time it strays from the method, we just notice and bring it back. That’s how meditation happens.
What to do when things get in the way of your meditation?
Having an enormous sense of humour about the whole thing really helps. Meditation is important but we don’t need to take ourselves too seriously. We also don’t need to give ourselves a bad time about it all.
I remember so clearly the moment when it really dawned on me that it was my choice to meditate. Yes, my meditation teacher was encouraging me, but no-one was forcing me to do anything that I did not want to do. I had adopted an attitude towards meditation like taking a nasty medicine because it was supposed to be good for me. Suddenly it hit me that if I truly realised the benefits of meditation, then it would seem natural to want to try and make space for it. It was such a relief! I could drop all my attitude and just get down to trying to find a way to fit it in.
Now I see meditation much more like cleaning my teeth. It’s something that I do several times a day. It helps my dental hygiene and I understand that it’s necessary and important. Just like I don’t want to go out with my mouth smelling bad, I want to work with my mind. If I don’t want my mind to run away with me and go wild, I need to meditate. There’s nothing to struggle about any more.
TIME TO MEDITATE
A 60-page e-book packed full of practical tips and guidance on how to make meditation part of your life
How do you end your meditation session? Do you find that it’s very easy to hear your timer go off for the time you’ve allowed and then just get up and carry on? It’s a shame to do that though, because you are missing out on a great chance to mix meditation with life.
Here is are some simple steps that I work with that help me to take my meditation forward into my day.
1. What is your purpose in meditating?
Remind yourself why you try to meditateregularly. Most people that I work with came to meditation because they wanted more peace and clarity in their lives. Sometimes there is an element of wanting to work with yourself in order to be more useful for other people. I started meditation because it was important to me to try and make some sense of how the world works and to know my own mind.
Being able to define your purpose for meditating is a good way to inspire yourself to keep doing it—especially if it gets hard. Reminding yourself of that purpose as you end your meditation session is a good way to appreciate the effort you have made. You seal the benefit of the session and can count on it to get you back to your meditation seat for the next session.
2. Don’t switch off your meditation
If you are busy, with a long to-do list, you can end up shrugging off your meditation in your rush to get back to doing what needs to be done. After all the effort you have made to do your meditation, that’s a real pity.
Maybe you have been focusing on your breathduring your meditation. As you end your meditation and get back into activity, keep that focus for a few minutes. You can be aware of your breathing along with engaging in an activity. As you sit at your keyboard, you can check your breathing. As you walk to a meeting, you can be aware of your breath.
Try to gently maintain the atmosphere of your meditation session.
3. With your next action, emphasize mindfulness
While we are meditating, we are being present and mindful of where we are and what we are doing. A good way to maintain the atmosphere of your meditation is to focus on being mindfulas you move into activity.
As you get up from your seat, notice how you move your body, fold up your shawl, or pick up your timer. Move slowly and pay attention to what you are doing. Instead of letting your mind race ahead to what you are going to do next, keep your focus on what you are doing in that very moment.
Without straining or getting tense about it see how long you can maintain this level of mindfulness.
4. Give yourself time
It’s worth adding a few extra minutes to any meditation session to allow yourself time to settle into it and then to come out of it with presence. If you are up against the clock, then it is very hard to end your meditation in a way that helps you to take it into activity.
Remember that we are trying to make meditation a habit. Think of all the things you have learnt to do in your life—they all need lots of practice and regular repetition. If you have learned a second language, or ridden a bike, or play a musical instrument then you know how determined you need to be to make progress.
Meditation is no different in that respect. It needs proper time and attention. It can’t be rushed. It’s much better to do regular short sessions, with proper set up and a good way of finishing than to try and blitz through by trying for a long sit and then making yourself late for the next thing you need to do.
5. The importance of mixing meditation with life
For most of us it is only possible to spend short periods of time meditating. Even if we manage to meditate for an hour—and it takes time to build up to that—there are still 23 non-meditation hours left in the day. So mixing meditation with life is an important part of learning to meditate.
The truth is that once we gain some confidence with meditation it is possible to meditate just about anywhere. Once we are clear on our method and relaxed about being able to do it, then it’s just a case of finding moments throughout the day where we can take a short space for meditation.
Here are a couple of things you can try
My most simple technique is to take an activity that I do a lot—like washing my hands—and then try to be fully present each time I do the activity. So, if I am not present, I am usually thinking about what I need to do next as I wash my hands. I go on to automatic pilot and just get it over with. If I am trying to wash my hand mindfully, then I go a little bit slower. I notice how I turn on the tap, the temperature of the water, and the feeling of it flowing over my hands. Applying the soap gives me a chance to observe the bubbles and enjoy the scent. There is time to notice the texture of the towel and the roughness of it rubbing against my skin. The whole experience only takes one or two minutes, but it brings me right into the present moment and cuts the overlapping flow of my thoughts and concerns.
Standing in line at the supermarket check-out, waiting for the tram, or walking from one meeting to another all give opportunities for a short meditation. Even if it is only one or two minutes, the effect of stopping, coming home to yourself and watching your breath will help to settle you into the habit of meditation. Normally we would just let our minds wander and go over things that are pre-occupying us. This way, we can refresh our mood and increase our awareness.
How you end your meditation may seem to be quite a small, practical point in the whole project of trying to make room for meditation in your life. The thing is that it can also be a way of increasing the impact that meditation has and making it easier to bring to mind during the day.