I have lived in large polluted, yet beautiful cities, small cities, and out in the country.  Every place carries its own pile of troubles and stresses.  In America there is incredible pressure to perform, excel, make a lot of money (might be nice) and provide a local community show: previously called: keeping up with the Jones.

Add to that if your are a career woman, or a stay at home Mom who volunteers everywhere, have children, or are at any age still seeking that special someone who may become a spouse or partner, or if you are all of the above (practically) and have responsibilities for an ageing grandparent or parent, you most likely experience high amounts of stress.  Anyone who qualifies, please stand up and stretch.

I know there are some college students out there and a few teens, or people happily married who may say:  what about me? Or those retired. I haven't forgotten you.  My college years of my 20's were very stressful and also very exciting and joyful. So stand up and stretch.  Ill address ageing issues later. (Needs more than 1 line). Teens? God bless you, it would take a couple of books to address compassionately what you have to sort through these days.

 Some of the following suggestions, tried and proven, may seem corny, foolish, or?,,,you fill in the blank.  They work.  Let's see how many I can list. Goal: 20. (See: immediately I start with a goal for meditations? crazy!)

Weather watching: Get to a window or stand outside. Just look. Breathe. See how you feel.

Look at a pretty photo. Have an inspirational saying on the wall or desk. Read it.

Breathe. Notice how you feel. Notice how you breathe.

Create a magic word. Say it for 30 seconds.

Find a silly word or phrase. Repeat it. (How many times can you say banana in 30 seconds?)

Do a gratitude prayer. Trick: Make it relate to the present moment.

Have a holy book, or inspirational book nearby (if not get one) and read one verse or one paragraph.

Find a smooth stone, bead, or coin. Rub it. Hold it. Just look at it.

Listen. 30 seconds. Stop just listen.

Listen to nature. 30 seconds.

Listen to your heart.

Listen to water. Extreme test: listen to a glass of water, or a cup of coffee.

Hum. (Yep a tune, a note, etc.)

Say: OM.

Sing. (Could even make up the words.)

Write a 30 second poem. Do not judge. Write the first words that come to your head.

Wash your hands or face. Variation: pretend it is a waterfall.

Pet your cat, dog, talk to your bird.

Have a squeeze ball and squeeze it for 30 seconds

Wiggle your toes.

Laugh.

Make a face: smile, frown, scrunch it up, roll your eyes.

Be conscious of how you feel...

OK. The idea is to have a list of meditations that you can do instantly. The more you do them, the easier it becomes to shift your awareness, empty the brain, find peace, change perspective, feel calmer, or open creative thinking. Result: peace, relaxation, less stress, greater awareness. Please experiment and leave a comment.  Mary MacIntyre