One of the goals I set for myself this month was to take fifteen quiet minutes each evening to meditate, pray, check-in with myself, write in my journal, etc. I’ve been enjoying it so much, and thinking of so many ways to use that time, that I’ve decided to create a series of blog posts called “15 Quiet Minutes”. I will share ideas for meditation, spiritual practices, nature practices, and creative practices that will help us all take fifteen minutes for ourselves in the evenings to relax, unwind, still our minds, and connect with our hearts, our creativity, with nature, and with the Sacred. I plan to publish a new post around each full and dark moon. I wanted to leave a couple of weeks between posts to give us time to try out each new practice and see how it works for us. I have lots of ideas, so the series will continue for several months at least. I hope you will join me in taking 15 Quiet Minutes for yourself each day!
Today’s post is about beginning. First, figure out when you can fit this practice into your life. Take a look at how you spend your time, and see where you may be able to claim fifteen minutes for yourself. I am doing my practice in the evening as a bracket to my morning spiritual practice, as a way to end the day the same way I start it, with some quiet time to sit with myself and with Goddess. However, if evenings are not possible, find a time of day that will work for you. You may do it in the morning if you don’t already have a morning spiritual practice, or in your car or at a park during your lunch break. Choose a time that will work best for you and your schedule.
Next, set a goal for yourself, and make it as realistic as you can. If you think you will only be able to take fifteen minutes for yourself twice a week, then choose that. It is better to start small and be successful than to set an unrealistic goal, fail to meet it, and then give up altogether. My current goal is five evenings a week. I’ve kept this goal before, so I know it is doable for me, and it gives me a couple of evenings a week to be lazy and spend too long watching Netflix without feeling like a failure.
Whatever goal you choose, write it down. Write it in your journal or in your planner or on a sticky note stuck to your bathroom mirror. Writing down goals really makes a difference! I like to put little check boxes next to my goals so I can check off each time I do the practice (so if I plan to do it five time each week, I make five little check boxes). If you love checking things off lists, this might work for you, too. If you tend to be more motivated by being held accountable by other people, then you might want to tell someone supportive about your goal, and let them know when you accomplish it each week. Do whatever you think might help you be successful.
You’ll also want to figure out where you can take fifteen minutes to yourself. If you already have a room to retreat to, that’s perfect. If you have an altar, that may be the place where you’ll choose to do a lot of the practices. Some of the practices will be done outside, and the creative practices will require a bit of space on a table, counter-top or floor to spread out your materials. If the only privacy you can get is in your bathroom, or in your car, that works, too! You’ll want a quiet place where you can put your phone on “do not disturb” and turn off the TV and music.
The first practice is one of the simplest, and one of the most challenging—meditation. If the word makes you cringe a bit, I understand. I’ve tried doing simple meditation by following my breath so many times over the years, and I just end up frustrated and bored. I’ve found that I need some other kind of focus, like a visualization, in order to sit quietly for any length of time.
One of my favorite visualizations is to see my breath coming in as a wave of golden, sparkling energy, and as I breath out, that energy moves out through my skin, so that I am surrounded by a cloud of golden light. You may even imagine yourself dissolving into this cloud of golden light.
Another visualization that I have found really useful is to see myself floating in space among the stars. Just floating, without a care in the world, surrounded by the darkness of space and the beauty of the stars. You could also visualize yourself floating on the ocean waves, or in a still pool, gently rocking in a hammock, or laying in field of flowers. Choose a visualization that makes you feel absolutely calm and at peace, and focus on that for fifteen minutes. Bring your attention back to the scene you have created—feel it, smell it, hear it—whenever your attention wanders.
If you prefer guided meditations, I’ve used this one several times and really enjoy it. This is a great loving kindness (or metta) meditation. You can do a search on YouTube for other guided meditations that you might like.
I’ve found the Meditation Timer app useful for timing my meditations (it looks like it is only available for iPhone, but there are lots of other meditation timer apps available for Android). Another great resource is the Beginning Meditation audiobook by Sally Kemper, which includes several different types of meditations to try.
Don’t worry, if you absolutely hate to meditate, there will be many other suggestions for things to do with your 15 Quiet Minutes. If you don’t want to meditate, but want to start taking fifteen minutes for yourself now, you might try just sitting still and letting your mind wander for fifteen minutes. Just fifteen minutes of peace, of doing nothing, of telling your “to do” list that it can wait, and watching the world go by. Ahhhh, doesn’t that feel good?
Until the next post, I wish you blessings upon your 15 Quiet Minutes, however you choose to use them. Enjoy!