| 87 MahatmaGandhi best summed up the importance of meditationwhen he said: “I have so much to accomplish today that I have to meditate for two hours instead of one”. But who actually has the time? Still, a lot can change with just a slight shift in perspective on what it means to meditate, when, where and how you can do it. “If you can nd a place to sit on a commuter train, in a car or on a plane, you can by all means meditate as e ectively as you could at home,” says Light Watkins, a Los Angeles-based meditation coach. From a daily commute to work to a long-haul ight, he says there’s no bad place to meditate and reveals the most important things you need to know to do it yourself. FIRST AND FOREMOST, BREATHE The irony of indulging in meditation during transport lies in the fact that it is itself packed with stress factors, especially if you are going to work, for example. According toWatkins, the best trick for instant results is to sit downwhenever possible and take 10 deepbreaths over two to three minutes, which will create a noticeable shift in your state of mind. “If you nd yourself upset or overwhelmed while travelling, which is particularly common if you live in a busy city, controlling and regulating your breathing can lead to a meditative state even in that kind of environment,” he says. REMEMBER, PREPARATION IS KEY “Show up at the airport or train station early and give yourself a good 10 or 15minutes of sitting quietly and taking deep breaths,”Watkins advises. “It’s a way of resetting both mentally and physically in preparation for the journey ahead. Not only will it make the journey better, it will make you less tense and more adaptable if your plans go awry. Meditation will allow you to be calmer and less annoyed in the case of a ight delay or cancellation, for example,” he says. WORKWITH YOUR ENVIRONMENT, NOT AGAINST IT Especially when you don’t have the luxury of sitting while on your journey, try to start really noticing the things near you. It will bring you into a more present moment awareness. If you’re in touch with the good, the bad, and theugly ofwhat’s happeningaroundyouona crowdedbus or subway train, from a heated argument to a total lack of personal space, and still able tobe contemplative andbring yourself peace of mind, a lot of di cult things are likely to become easier. The sooner you start exercising to tune your mind and body in chaotic environments, themore resilient you’ll be in future situations,”explainsWatkins. PRACTICE MAKES PERFECT While it’s essential to note that minutes, as opposed to hours, is a much more realistic goal in modern society, dedication and consistency are key to reaping the bene ts of meditation long-term. “I always tell my clients, the meditating version of you is always going to outperform the non-meditating version of you,” explains Watkins. “If you t meditation into your busy day, you’ll nd you’re able to do things faster while being calmer and more accurate.”And rather than waiting until you’ve read a certain book or studied with a teacher or for the new year, it’s crucial to stop putting it o and just do it. Like, now. ZAPAMTITE, PRIPREMA JE KLJUČNA Dođitenaaerodromili železničku stanicu ranije i priuštite sebi dobrih 10 ili 15minutamirnog sedenja i dubokog disanja. To je način resetovanja i psihičkog i fizičkog pripremanja za putovanje koje je pred vama. Ne samo da će to učiniti putovanje boljimveć će vas učinitimanje napetim i prilagodljivijim ako se planovi izjalove.Meditacijaćevamomogućiti da budete smireniji i manje iznervirani u slučaju odlaganja ili otkazivanja leta, na primer , predlažeVotkins. RADITE SA OKOLINOM, A NE PROTIV NJE „Kad smo pod velikim stresom, skloni smozatvaranjuu takozvanuvizurutunela, štonasčini fokusiranimna pod, naprostorpravo ispredilina telefon“, objašnjavaVotkinsnaglašavajući važnost svesti osvomokruženju, opažnji usmerenoj na ljude imesta dodetalja, biloda ste svesni temperature ili bilo kog drugog osećaja u svom telu. Naročito kada nemate luksuz da sedite dok putujete, pokušajte da zaistaprimetitestvariublizini.Toćevam probuditi svest oaktuelnomtrenutku. Ako ste u kontaktu sa dobrim, zlim i ružnim što se događa oko vas u prepunomautobusu ili metrou, od žestoke svađe do potpunognedostatka ličnogprostorai jošsteustanjudabudete kontemplativni iostvariteduševnimir, mnoge teške stvari će verovatno postati lakše. Što pre počnete sa vežbanjemda podesite svoj umi telouhaotičnomokruženju, toćetebitiotporniji u budućim situacijama. VEŽBOM DO SAVRŠENSTVA Iako su minuti, a ne sati mnogo realniji cilj usavremenomdruštvu, posvećenost i doslednost su ključni za dugoročno iskorišćavanje prednosti meditacije. „Uvek kažem svojim klijentima, ona verzija vas koja meditira uvek će nadmašitionuvašuverzijukojanemeditira. Ako meditaciju uvrstite u svoj naporan dan, shvatićete da ste u mogućnosti da stvari radite brže, a pritommirnije i tačnije. Umestodačekatedoknepročitateodređenuknjiguili završitebilokoji drugi posao, ključno je da prestanete sa odlaganjem. Uradite to odmah. Meditirajte! Evo, počnite baš sada“, objašnjava Votkins. Mahatma Gandhi best summed up the importance of meditation when he said: “I have so much to accomplish today that I have to meditate for two hours instead of one”. Mahatma Gandi je najbolje sažeo važnost meditacije kad je rekao: „Danas imam toliko toga da postignem da moram da meditiram dva sata umesto jednog“
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