Shitty Meditations

Meditation based on the art of noticing, of becoming aware.

Do them while sitting on the toilet. Waiting for the kettle. Stopped at a red light. Sitting at your desk.

It doesn't need a cushion, a room, or twenty minutes you don't have.

Close your eyes if you can, or keep them open. Notice one breath, moving in and moving out.

That's it. That's the basis.

When you have a little more time, expand your awareness.

Notice what is holding you: the floor, a chair, a cushion. Maybe you're leaning against a wall.

Notice what you're touching, and what is touching you. The steering wheel. The keyboard. A mouse. Maybe the fur of your pet.

Hear the sounds around you, close by and further away. The wind. Someone chewing. A sneeze.

Hear the sounds you make. The rustle of your clothing. Your breath. Maybe a cough.

The less time you have, the more you notice. Or maybe not.

When you keep telling yourself there's no time to meditate.