During these stressful times, and just for daily centering, we need to find ever-handy ways to recoup and maintain peace no matter where we are at the moment, even out in public. A time-out for meditation calms, relaxes, re-energizes.

Meditation as a personal stress-reduction technique can be practiced in solitude or in the midst of a crowd. Sitting at a desk at school or work, as well as on the meditation cushion at home can serve as a time-capsule of refreshment in the midst of 'busy-ness'. The silence within that is gained in moments of calm thought and even breathing carry over into ideas and events that follow meditation time.

Here are 4 meditation and centering techniques to privately use in public when feeling stressed:

1. Slowly count to 50. Just putting attention on this simple task calms. As my mind relaxes my body begins to relax; I feel better physically, mentally, emotionally.

2. Concentrate on breathing in an even pattern without holding the breath at any point. Counts 1, 2, inhale; counts 3, 4, exhale; continuing this pattern. I do this until I calm down.

3. While walking, take even strides and let arms swing in opposition to legs. This means that when stepping forward on the right foot the left arm swings forward. Besides calming this energizes me.

4. Sitting in a chair mentally relax each part of the body in progression beginning at the feet, moving up the legs to the trunk, arms, hands, chin, head, neck. Hold this physical relaxation for a few moments noticing tension drain away.

After one of the above stress-reduction meditations I feel more energy with the task at hand; the time-out worth the minutes spent away from other tasks.

Meditation is a means of calming body, mind, emotions that allows the natural energy moving through us to flow in a fuller stronger stream.

Too much stress is like a pile of boulders in our path. The calming practice of meditation allows the boulders blocking our way, our view, to gently roll aside. The boulders of problems are still there, but when we can move through and view them calmly from all angles we have a much better chance of finding useful win-win solutions.

Moving along life's pathways
Meditating as we go
Allows our natural harmony
To easily flow and grow

Article by Susan Helene Kramer

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For offline reading

Meditation for Teens and Adults
More than 70 offerings, from guided meditation techniques to on-the-go stress relief and relationship meditations interspersed with verse, and a section of special occasion prayers. 114 pages.

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Meditation for all Kids
Sitting, walking, dance and group circle meditations, along with positive affirmations, verses and benefits of meditation for kids of all ages and abilities in a 100 page book with illustrations.