Wondering how to fit meditation and mindfulness into your day?
Luckily, this is Tip 3 in my Top 10 Tips to help you experience the many gifts and benefits of a regular meditation and mindfulness practice.
Tip #3: Mindful Waiting
ie. Standing Meditation: aka Waiting for My Coffee
We apparently spend around 20 minutes a day just waiting … for our coffee, for the printer, or for someone to return our call. But, instead of letting that time slip away, I try to use these moments to get out of my head and into my body. Because our body is always present, always grounding, and always eager for our attention.
And as I stand, I simply notice standing.
As I breathe, I notice breathing.
Where am I holding stress? Can I soften, release, and let it go with each exhalation? So, instead of allowing tension to settle into my body like cement, I use my breath to let it float away … a small but powerful act of self-care.
Waiting: A Surprising Amount of Our Time
Did you know? The average person will spend five years of their life waiting in lines and queues … six months of that at traffic lights alone!
A 2012 study by Timex found that, on average, we spend:
+ 7 minutes waiting in line for a coffee
+ 21 minutes waiting for a partner to get ready
+ 20 minutes waiting for public transport—every single day!
And in today’s digital world? A 2018 study showed that U.S. adults spend an average of 3 hours, 35 minutes per day on mobile devices, while the UK Telegraph reported that the average person in the UK now spends more than a full day per week online. So, we are always waiting …but how we use that time is up to us.
Why We Dislike Waiting
We don’t just dislike waiting … we actively resist it. Here’s why:
+ Time feels scarce. We all feel “time poor,” and waiting seems like a waste.
+ It’s unpredictable. Not knowing how long we’ll wait can create anxiety.
+ It feels unfair. “Why did they get served first?” Sound familiar?
+ It interrupts our rhythm. We suddenly have to pause, and there’s nothing to distract us (unless we reach for our phones).
All of this breeds frustration, impatience, and stress. But what if we turned waiting into an opportunity?
Turning Waiting Into a Mindfulness Practice
So, as I step out of the office … for a blissful moment’s reprieve: can I connect with the fresh air, the sun on my face, and then, the gathering of my community at my favourite café? Oh, and there is my favourite barista!
Instead of frustration creeping in, what if I choose to be mindful:
~ How did it feel to step away from my desk? Free? Rushed? Unsettling?
~ What sensations do I notice as I move? The descent in the lift, the shift in temperature, the sounds around me?
~ What can I smell in the air .. is that, coffee? what else?
~ How does my body feel as I stand in line? Can I plant my feet, soften my shoulders, and let go of tension?
~ Where is my breath? Can I deepen it, slow it, use it to anchor myself?
~ What is my mind doing? Is it scanning for distractions, is it my phone, a daydream, an irritation?
~ When I order my coffee, can I be present? Make eye contact, soften my tone, smile – connect?
~ And, when I receive my coffee, can I pause for just a moment to feel the warmth, notice the aroma, and pick up on the anticipation of the enjoyment to come?
The Benefits of a Standing Mindfulness Practice
* Check in with yourself. How do you feel? What do you need?
* Listen to your body. Noticing tight shoulders? Do some shrugs. Lower back sore? Adjust your posture. Hungry? Maybe it’s time for a proper meal.
* Ground yourself. Feeling scattered? Simply noticing the weight of your body standing is a powerful way to center yourself.
* Reconnect emotionally. What’s on your mind? Is there something you need to process, release, or act on?
* Relax. When the body softens, the mind follows (and vice versa).
* Be present. Observing your body standing still brings you back to this moment.
Waiting doesn’t have to be frustrating. It can be an invitation … a moment of mindfulness tucked into your busy day.
✨ Want to explore more? I wrote about Bodyfulness some time ago … read it here.
. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .
Top 10 Tips Series:
Integrating Meditation into Your Day
A Day of Meditation: Tip #1
A Day of Meditation: Tip #2