Checking-In via Mindful Moments

After writing the last two weeks about things that I am not doing—such as attributing what I perceived as my own shortcomings to cancer treatment side effects or pushing myself into experiences/responsibilities that end up causing distress—I wanted to write about what I am doing.

Lately, I’ve been breaking meditation sessions into shorter, more frequent mindful chunks. Instead of a prolonged sit, I stop what I’m doing and sink into where I am, as a sort of check-in for a few minutes.

This works best for where I am now, with some anxieties about the future rising and others ebbing. There has been a lot of change. It feels like the swirling tides of the Bay of Fundy, putting me in a state where the best work I can do is to remain at an even keel while moods lift and fall all around me.

This is how it goes: when I notice the mental waters rushing in, I pause and look around. Am I safe? Yes. Am I healthy? Yes, or if I’m fighting an illness, I check to see if I have what I need on hand. Have I been fed and watered? Yes. Is there unrest in my body? Perhaps, and I locate a point if one exists, then slowly release that tension if possible. Do I have everything I need to do my work or complete an errand? Do I know what I’m doing next? Perhaps I should jot some notes? All of this gentle questioning gives me an opportunity to settle and refocus on what is going on right now.

I stretch, as this helps me expand my chest, take a deep breath and feel what it’s like to take up space. Many of us spend our days hunched over our work, contracting inward. That’s tough on our bodies and tough on our minds. I find it really helps to reverse that body posture, which reminds us to open up and reset our perspective.

Finally, I take a moment for stillness, feeling into my entire body at once. Noticing how everything is interconnected and how I blend into my environment. Then recognizing how the ground is solid beneath my feet and how smooth everything feels: flowing time, movements of my body, thoughts in my mind.

This check-in allows me to manage upsetting thoughts and bring my attention back to where I am. Because it’s short, I can intersperse these little sessions into my day, so I’m never too far from one. If you’re feeling too restless to sit for a longer meditation, try this out and see whether it suits you.