An everyday, moment-to-moment meditation

Meditation comes in lots of different flavors. If you haven’t found a practice that fits your taste and sticks, sampling something new from time to time may be worth your while.

Let’s face it, life in 2021 is a lot to handle. Meditation may not change that, but it can help us to be a little less rocked by the chaos — a little more resilient.

Today I’d like to share a technique that works for me. It’s super simple and can be done in a formal meditation practice when you have even just a few minutes to sit in silence. It can also be done all the time. Anytime, anywhere, moment by moment.

It’s a mindfulness practice that’s ultimately about staying aware and openhearted — no small feat. I think of this as a practice in being present and brave.

So, I invite you to take a moment to try the short version of this with me now. Then, when you have more time, set a fiveminute timer, close your eyes and dig into the same technique in a more sustained way, until the timer goes off.

Let’s give it a whirl:

Start by noticing your body. Specifically, notice if you’re contracted in any way. Can you feel any kind of tension?

Soften that tightness.

Use your exhales to totally let go.

Now, notice if you’re holding onto anything mentally.

Or if you’re emotionally fixating.

Maybe you feel a little stuck. Or something is heavy on your heart. Perhaps you’ve got a lot on your mind.

Use your exhales to release these contractions.

Whatever is “on you” may not go anywhere, and that’s fine. Just relax. Purposefully let go with each exhale.

Breathe out, settle your shoulders, soften your body.

Release all the tension.

That’s all there is to it! However you engage with this practice, the intention is to drop our armor and resistance and openly meet each moment.

I mostly like this approach because I can feel it working. It feels brave and heart opening, and it’s been rewarding. When I’ve thought to dabble with this in challenging moments (say, in the middle of a disagreement) it’s felt quite vulnerable but has helped move me toward solutions instead of shutting down. In less challenging moments, it’s nice and relaxing.

Remember, any moment can take on a meditative quality.

Just let go.

Getty Images Dropping your armor and resistance during meditation allows you to openly meet each moment.