开云体育

Exercise 12:? Waiting


The Exercise:?Any time you find yourself waiting—when you’re in line at the store, waiting for someone who’s late, or waiting for the “please wait” icon on your computer screen to go away—take this as an opportunity to practice mindfulness, meditation, or prayer.

There are several good mindfulness practices for waiting time. One is mindfulness of breath, beginning with a few deep breaths to help dispel body tension over having to wait or the possibility of someone you are waiting for being late. Find the place in your body where you are most aware of the breath—nostrils, chest, or belly—and put your attention on the sensations in that area, noticing how they are continuously changing.
Another useful practice for waiting time is listening to sounds, opening and expanding your hearing to take in the whole room. Other good practices include loving-kindness for the body (chapter 51) and relaxing on the out-breath: each time you breathe out, notice any extra holding or tension in the body—around the eyes or mouth, in the shoulders or belly—and let it soften.
When you notice yourself becoming annoyed by having to “wait,” remind yourself[…]”

Excerpt From
How to Train a Wild Elephant
Jan Chozen Bays

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