How to meditate on the go: A guide for the busy working woman

•  By Radhika Sanghani-
28 JANUARY 2016

M

editation has been scientifically proven to work just as well as anti-depressants. 

Hurrah - for those of you who can actually master the art.

Most people I know struggle to meditate. We spend our lives surrounded by to-do lists, rush hour commutes and constant thinking. There is something alien about switching our brains off and emptying our minds for 30 seconds, let alone 30 minutes.

But, after speaking to meditation experts Emma Mills and Andy Puddicombe, I have learnt meditation isn’t about not having thoughts; it is about not being attached to your thoughts. Which is all very well in theory, but when you’re working long hours and constantly busy, how do you find the time to do it?
Well fear not. Here are our six tips to meditating-on-the-go:

1. Walking to the station

Even if you’re only walking a few minutes to the bus stop or tube in the morning, you can take this time to “walk mindfully”. So instead of rushing through your familiar commute, be mindful of the way you are walking and the ground beneath your feet.

This will help you stay in the moment instead of letting your mind wander through your never-ending to-do list.

2. Tube meditation

The calming commute doesn’t need to stop there. It can continue onto the tube, or any public transport, where you can take the time to focus on your breathing.

You can even meditate in rush hour CREDIT: TOM KING / ALAMY

One of Mills’ top tips is to notice where you got on the tube, and see how many stops you can focus on your breathing for. Just noticing how you are breathing in and out with stop you planning what to have for lunch, what to prepare for your meeting and might even make you so aware you won’t need a morning coffee.

3. Mindful conversation

Most of us don’t actually listen when we’re speaking to someone. Instead we are half-absorbing their words, and using the rest of our mind to think about what we’re going to say next or wondering about how we are coming across.

To stop being so focused on ourselves, and reach a calm, happy state of productivity, we should try and really listen to what is being said to us. It puts the focus onto the other person and makes them feel comfortable.

4. Accept your thoughts

“I can’t empty my mind of all these thoughts.” This is the typical issue people have with meditation, but the key is to accept your though

Mills advises looking at your internal thoughts in the way you would look at the weather. “Have a look at your internal weather forecast and notice if things are particularly stormy or sunny, but don’t judge or try to change them,” she says. “This is the key to not being attached to your thoughts.”

Puddicombe adds: “Meditation is a bit like falling asleep or falling in love...you can’t make it happen. In fact the harder you try the further it gets away. It is a natural process of unwinding which requires surprisingly little effort.”

5. Desk breathing

Sit at your desk and focus entirely on your breathing. You don’t need to close your eyes and cross your legs to meditate, you can just take a few minutes to focus on the tip of your nose to try and feel the breath coming in and out of your nostrils.

Take a moment to stop working at your desk CREDIT: ALAMY

As strange as it may sound, doing it will help remind you that your body is automatic and will keep on functioning even if your mind is a mess.

6. Tech it up

Invest in an app like Headspace, co-founded with Puddicombe, which allows you to meditate wherever you are for 10 minutes. The app guides you through the process and helps you ‘check in’ with your body and ‘scan’ it.

Puddicombe says: “We call Headspace ‘a gym membership for the mind’ - the benefits range from better sleep, to  healthier relationships and less stress at work.”