5 Simple Steps to Inner Stillness on the Go

Have you ever had the experience of feeling a deep sense of connection, calm, and peace during a meditation or energy work session, but then notice those feelings gradually fade after a while? And what you really would like is to be able to experience more of that deep sense of connection with inner stillness, calm, peace, ease, and clarity outside of your meditation practice as well, as you move through your daily experiences.
 
Or maybe you feel that you don’t have enough time to connect with inner stillness, even though you want to. If so, you’re not alone. This is something I often hear.
  
Without some effective ways to support a conscious connection to the ever-present stillness and peace within, as one moves through their day, it can be easy to get pulled into, and perhaps even lost at times, in the thinking mind. When this happens, there is a disconnection from the present moment, which is the only time there is — the only time we are ever in. The connection with inner stillness, peace, ease, and clarity that may arise during meditation or with energy work, then seems to fade away into the background, while the noise of the mind comes back to the forefront.  
 
​✽ A solution is bringing a simple mini-meditation into everyday life situations, that can be done anywhere, including when you are on the go. I personally love to use this throughout the day. Especially if any sense of unease arises — from self-doubt or annoyance for example — then that's a sign that I need to pause a moment to come back to inner stillness. In this inner stillness is peace and the remembrance of what we truly are — wholeness.

I share the suggestions for this heart-centered mini-meditation with others as well. The comments I hear back is that it's easy, quick, relaxing, and effective. 
 
The specific examples provided below, show how it can be easy for anyone to bring more inner stillness into daily living, no matter one’s schedule. This mini-meditation can be just a few minutes, or longer if you so choose. First I’ll outline when/where it can be done and then follow with the 5 simple steps.

These are just a few possible suggestions to get started, and inspire you to find other times that fit into your lifestyle …
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Heart-Centered Mini-Meditation​
This Mini-Meditation to Connect with Inner Stillness Can Be Done:

• While waiting in line at the grocery store, mall, post office
• While waiting for and when on an elevator
• When you are on hold on a phone call
• While waiting for and while sitting as a passenger on a bus or train 
• In the waiting room at the dentist’s or doctor’s office 

5-Step Mini-Meditation to Connect with Inner Stillness:  
​ ✽  All 5 steps are done with eyes open. So, at the times when you are bringing your mind’s attention into the body, you are still aware of your surroundings.
 
Step 1

• Bring your inner awareness into the body. Place your attention at the center of your chest — your heart energy center (heart chakra). Imagine that you are breathing in and out of your heart center, as you begin taking slow and gentle breaths that are a little deeper than usual, but in a way that is completely easy and comfortable for you.

➡ Note: if you are attuned to Reiki, you can also activate Reiki after Step 1 and the beautiful Reiki energy will enhance this mini-meditation. Depending on the place and situation you are in when doing it, you can place your hands comfortably on your body (tops of the thighs for example, if seated), or simply allow the Reiki energy to flow through you. Follow your inner guidance.

 ➡ Slow and deep breathing, and Reiki, activate the vagus nerve, engaging the parasympathetic nervous system and its relaxation response (rest and digest mode). Bringing focus to the heart as well, enhances the relaxation response, strengthening the heart-brain connection. Relaxation helps us access inner stillness.

Step 2

• After a few inhalations and exhalations, bring your inner awareness to your feet. To the bottoms of your feet, then the tops and sides of your feet, then your toes. Feel into them as they make contact with the surface they are touching. Notice the touch of any socks or shoes you are wearing, on your skin.

Step 3

• Now bring your inner awareness to different parts of your body and begin a body scan. Moving upwards from your feet and legs, up your back, spine, and torso, and upwards to the top of your head. Or moving from the head and downwards to the feet. 
• You can also bring your awareness to any area in your body that you feel drawn to. As you bring your attention to various parts of your body, continue to breathe gently, slowly, and a little deeper, as suggested in Step 1. 

I began practicing body scanning a few years ago during a time period when I was experiencing symptoms that were often aggravated during or for a short while after bumpy train rides. It was a great support in helping me ground, be in the present moment where the point of our power is, and more deeply connect with inner stillness.

​✽ Note:  no length of time engaging in this heart-centered mini-meditation is too short. Even 10 seconds is beneficial. They are holy instants — moments to remember, feel into, and align more deeply with the wholeness and magnificence of your true essence.

➡ Doing the above mini-meditation steps can have a profound effect on their own. The following 2 optional steps can be added after the above 3 steps. They will enhance this heart-centered practice.

Optional Add-On Steps for a Deepened Connection with Inner Stillness

Step 4

• With your inner awareness on your heart center, continue to breathe in and out from the heart. Now slowly bring your awareness to your surroundings, as you slowly and gently look around the space you are in. 
• Pause a moment on each object where your gaze lands. Notice the various objects, shapes, colors, people, trees, whatever is present in the space you are in.
• It’s like you are looking at the world around you through the beauty and peace of the heart. 
• You may perhaps sense the aliveness in your surroundings. Everything filled with aliveness, and at the same time there is also a deep stillness. 
• Notice what’s in your surroundings, without labelling what it is you are looking at (person, window, apple, chair, plant, etc.) In other words, let go of the concept of the things you are noticing.

I enjoy doing this and what this does, is it helps to sense the deeper, true essence — the consciousness — of what it is that you are looking at, beyond the form. It also brings a deep heart-felt sense of awe, connection, unity and Oneness with all of life. It’s a beautiful practice that deepens inner stillness, presence, and also promotes compassion. 

➡ The activation of heart qualities like awe, peace, unity, and compassion also stimulate the vagus nerve and build heart coherence — a physiological state when the systems of the body, heart and brain rhythms, breathing, and hormonal response are in sync.

Step 5

• If you so choose, you may now like to shift from the outer scanning of your surroundings in Step 4, back to Step 3’s inner body awareness. Or possibly shifting between the two.

 
✽ Steps 4 and 5 can help with staying more rooted to your inner being, as you interact and engage with the outer world.

As you practice this heart-centered mini-meditation, no one will even know. Whether you are at home, or while you are standing in line at the grocery store, or while sitting quietly with other passengers on the train etc.! However, your connection to inner stillness always sends ripples of stillness, peace, and coherent energy to everything and everyone around you. It blesses you and the world.

Also, after practicing this gentle meditation a few times, the 5 steps may become more fluid, flowing from one step to the next. Each step merging together as one. 

​✽ It seems nowadays that many people are habitually pulled to their cell phones to surf the internet or social media during the times mentioned above, in which this nurturing mini-meditation can possibly be done. Such times also offer an alternative opportunity — moments to deepen connection to inner stillness, replenish your energy, and support nervous system regulation, balance and inner harmony.

​➡ The more we take these short moments to rest in stillness, the more the brain and body become familiar with this state of being. So, it supports the embodiment of stillness and peace which are qualities of our true essence. 

This mini-meditation helps to build a strong inner foundation, so that if challenges arise, we can move through them with more ease from the perspective of our true essence. May you enjoy bringing this empowering, heart-centered mini-meditation into your everyday living.

In Oneness and Peace,
Maya Bringas

Feel free to share in the comments below, any of your experiences with bringing this mini-meditation into your routine or any questions you may have about it. I always love reading your comments. Also, feel free to share this post with others who may be interested in the content.

✽ PS. If you are interested in going deeper into inner stillness and presence with the gentle power of Reiki, I invite you to explore my current Reiki session packages. The Holy Reset 3-Session Reiki Package and the Holy Alignment 5-Session Reiki Package. Experience the beautiful energy of Holy Fire® to support you on your unique path of alignment with your true essence and magnificence. Learn more here. ​