From Waiting to Meditating

The mind dislikes boredom and in our modern world, mobile devices offer an easy escape. Whenever we find ourselves without stimulation such as standing in line, riding the subway, or even stopping at a traffic light, we instinctively reach for our phones to fill the gap. For many, this reflex has become a habit, or even a dependency, on these ever-present little distractions. But there’s a healthier, more mindful alternative.

When most people think of meditation, they picture a quiet room, a cushion, and complete stillness. But meditation doesn’t have to be reserved for special settings. In fact, opportunities to meditate appear throughout our day, especially in those moments when we’re simply waiting.

Any time you take a few deep breaths and gently turn your attention inward, you are meditating. The next time you find yourself picking up your phone out of habit, with no specific purpose, pause. That moment could become a chance to reconnect with yourself instead.

Waiting is often seen as an inconvenience, something to endure or escape. But what if we saw it differently? What if those in-between moments became invitations to be present? 

A mindfulness practice can be incredibly simple. It might be taking three deep breaths. It might mean observing how your body feels or tuning in to your thoughts without judgment. You can meditate with your eyes open or closed, depending on the situation. You might focus on your breath or become aware of your surroundings: a bird flying past, the rustle of trees, a child’s laugh, or the colours of a mural on a wall. When your attention is anchored in the present moment, free of judgment, you are practising mindfulness.

These short, intentional moments of awareness, can have a powerful effect. Over time, they can help clear mental fog, reduce stress, and increase your sense of calm and clarity.

Try this for a week: every time you notice yourself waiting, take it as a cue to pause. Take three deep breaths. Then, gently shift your attention inward, or focus on something simple and pleasant around you. Let yourself be present. These brief moments of mindfulness can brighten your day, improve your mood, and slowly invite more peace and joy into your life. Remember: happiness exists in the moment and each moment holds the opportunity for more happiness.