Here’s a very quick & simple meditation that takes longer to explain than it does to do. Although it’s quick, it is still beneficial. Practiced regularly it will increase calm and promote presence.
This is based on the “One Breath Meditation”, so if you’ve seen that short video on social media, you’ll know what I’m on about. I will go into a little more detail which I hope will be useful.
The idea is to simply become present to wherever we are for the duration of one breath. Notice where you are, what you can see & hear, inhale & exhale normally. Done. Don’t struggle or try to grasp what’s there; just become present and allow the world to come to you. When it works, it’s effortless. It may happen immediately, or it may take a little practice, but soon you will experience, for as long as a breath lasts, the world seeming more real, more detailed. Have you ever watched TV or a film and the picture was out of focus or blurred, but you didn’t notice until it was corrected? The experience is a bit like that.
This meditation works very well while walking in the forest, in the park, on the beach, in whatever green space is available. It’s even useful while waiting in the supermarket checkout queue. I have found it impossible to be impatient or grumpy while present to the place. The only time it probably isn’t a good idea is when driving or operating machinery.
If practicing this while walking, notice your walking speed. How fast seems correct for becoming present to the place? You may find it’s a low slower than your usual pace. If you like, practice the one breath meditation several times on a walk.