20 Minute Holiday: July 7 - 13

I recently spent two weeks in Crete, soaking in the sun and enjoying the beaches.

Many of us work too much, are stressed out, and are generally unsatisfied. Check out this article, which highlights the necessity of time away: NEWS: Science Says You Should Take More Vacation Days

This week, I suggest that mindfulness helps us develop the healthy habit of routinely taking a break from the busyness of life and making time to savor the present.

Practice

If you are able, book a vacation, escape to the mountains, hang out at the beach, go on retreat, visit a National Park, hike the Appalachian Trail, take a cruise, explore a new part of the world, plan a staycation, go on pilgrimage, etc. In the meantime, think of meditation as an opportunity for a 20 minute holiday each day.

I used AI to create this meditation: Welcome to this guided meditation. We'll be using the metaphor of a vacation to explore the process of arriving, settling in, and enjoying life in the present moment. So, let's begin.

Close your eyes and take a few deep breaths. Begin to relax into the present moment, just as you would sink into a comfortable chair at the end of a long journey.

Now, imagine you’re planning for your dream vacation. You are eagerly anticipating the experiences that await you, but remember to also enjoy the process of preparing. As you pack your bags, visualize each item representing a thought or feeling you choose to bring on this vacation. With each item you pack, let go of any worries or concerns that you don't want to bring with you.

As you embark on your journey, imagine stepping onto a plane or a train, settling into your seat, and feeling the excitement of going to your dream destination. As the vehicle starts to move, feel the vibrations and the gentle motion beneath you. You're leaving behind the busyness of life, the worries, and the daily routines, just like the scenery that fades into the distance outside the window.

As you reach your destination, imagine the doors opening, and you step out into a new and beautiful environment. All around you are sights, sounds, and smells that fill your senses. Breathe deeply and allow yourself to be present, taking in everything this new place has to offer.

Visualize settling into your accommodation, unpacking your things, and feeling yourself beginning to relax. In this moment, you have everything you need, and there is nowhere else you'd rather be. Your only task is to enjoy the present moment, as if every moment were a sunrise or sunset, painting the sky with colors that make you feel alive.

As you explore your surroundings, take in each moment with curiosity and openness. You encounter people along the way, just as you do in life, each person on their own journey. Each interaction is an opportunity to connect, to learn, to share a smile. Remember to be gentle with yourself and others, just as you would be on vacation.

As you come to the end of this meditation, remember that every moment of life is like a vacation when we are fully present and open to the experience. You can revisit this feeling any time you want, taking a mini-vacation in your mind, just by returning to this sense of openness, presence, and joy.

Now, gently begin to bring your awareness back to your physical body, feeling the sensations of your breath, and the weight of your body supported by the ground beneath you. As you open your eyes, carry this feeling of joy, curiosity, and presence with you into the rest of your day.