I don’t carve out minutes for meditation per se, but I take breathing breaks many times a day. I stop everything and focus on my breathing for just a few seconds.
I often get overwhelmed with my day. I have many irons in the fire at all times—training, recovery, work (I basically have three jobs), and keeping up with folks on social media.
When demands on my attention get too heavy and I feel like I’m being dragged down by the weight of it all, I stop! I focus on my belly. I breathe into it deeply, making sure to open it up by bringing my belly button forward. In through my nose, out through my mouth. Sometimes I close my eyes, sometimes not. But I focus on my breath like it’s only thing that matters, because it’s kinda true.
This helps me center. I still have the stuff to deal with when I’m done, but the perspective shift—realizing that without my breath I’m dead—really helps put things on the correct shelf in my brain instead of just being scattered all over the floor.
The breathing also feels good on my lumbar spine. It feels like a good stretch is happening deep inside me in that area.