Brief Practice - What, Why and How
Topics Covered
- What is brief practice?
- Why is brief practice important?
- How do I do brief practice?
What is brief practice?
Briefly, brief practice involves doing a short meditation technique (2 min or less) with as little break from the daily rhythm as possible. For example, if you are driving you can focus on your breath when you are stopped at red lights. You can also focus on your breath before you start driving and after you finish driving. If you make a habit of this then every time you drive you will have at least two short meditation sessions, and more if you get stopped by red lights.
Why is brief practice important?
Brief practice teaches us several things. First we learn to focus our awareness and attention quickly. Our mind learns that it may not have 15 minutes to focus. So it learns to do so quickly. Second, we learn to apply meditation in real life situations. If we only practice in settings where it is quiet and calm, then we will not learn how to use meditation when the environment is noisy or stressful. Those are the times we really need meditation so it is important to practice in those settings. Finally, because there are many more settings in which we can use brief practices we can create many more meditation techniques. This teaches our mind how to create techniques which develops our ability more than just practicing techniques we have been taught.
How do I do brief practice?
First start by thinking about the "between times" in your day. These are the times when your attention does not need to be focused on what you are doing. For example, walking from one room to another; using the bathroom; washing your hands; ... .
Next find a short meditation technique, or create a short version of an extended technique that you know of.
Then create a way of reminding yourself to do that technique in the "between times" throughout the day.
One of my favorite short techniques is "grounding." Grounding requires you to simply notice how your weight is supported by something. You bring your attention to the part of your body that your weight is resting upon, then you let your weight sink into that support. Grounding can be done anywhere as long as you are not in free fall. If you are standing you ground by being aware of the soles of your feet. If you are walking then you ground by being aware of one sole after another. Grounding helps you relax while staying present. Its excellent for learning to be calm under pressure.
Hello Joe,
A few years ago, after I first heard you mention using "between times", I started to notice that I could take advantage of moments during meetings that I was not engaged in, (nor cared to be), so I would briefly say a short prayer... "I am with Spirit, Spirit is with me, we are in Peace".
I also noted moments when it was safe during my commute to and from work, to say the same prayer, and take a few deep, slow breaths, with awareness of serenity and peace.
Now, this practice is a mainstay for me, especially when I realize my mind is racing through all the things I need to do "next".
I still use it during opportune moments while driving, and at work during meetings, as well as when I'm walking from one area of the building to another.
I'm not as skilled at "grounding" yet, but I have been practicing it at work.
The day after I read this blog entry, I received a call in the evening at work, that a friend was ill. I went to see her and had her transported to the hospital via ambulance.
After being told by the ED doctor that she would not recover, I decided to stay with her that night, until her family could arrive the next day. We were in the ED for a few hours before she got admitted to a room, and by 2 a.m., after she was settled, I was having difficulty with physical discomfort, as well as some anxiety about whether her family would arrive in Oregon before she died.
I sat in a chair next to her bed, and realized I needed physical and emotional support, so I tried grounding.
After closing my eyes, and imagining my weight being shifted beneath me, I felt my sore, tired muscles relaxing, and I decided to let all my concerns be transferred to this "support base".
This led into meditation until I needed to attend to her, but what an amazing experience it was, to be able to do this under these circumstances.
I haven't been able to attend meditation class this month, so your postings in this blog have been a lifeline for me.
I'm so very grateful for this.
With deep appreciation....
Sue
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